Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (6:00 CAP) :30 Bike 10 Alt. Step-Ups 20 Alt. Deadbugs Strength Metcon (Weight) 4 SETS 20 DB Seesaw Floor Press 15 Banded Lateral Raise -1:00 EZ Bike b/t Sets...

Crossfit RXD – NC COMP View Public Whiteboard

Crossfit RXD – NC COMP View Public Whiteboard A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “PAZ” ON 6:00 RUNNING CLOCK… Complete 1000m Run* Into… AMRAP x 22 MINUTES 23 Air Squats 7 Burpees 14 Push-Ups...

Crossfit RXD – NC METCON View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10 Hang Muscle Snatches...

Crossfit RXD – NC X View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 200m Row 15 Air Squats 10 Strict Press Into… 1 ROUND 200m Row 10 Front Squats 10 Push Press Strength Thruster (7-5-5-3-3) 7-5-5-3-3* Thruster *Start...

Crossfit RXD – NC GO View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Cardio Choice 10 Alt Groiners 10 Single DB Strict Press (No Measure) Full-Body Strength Metcon (Weight) EMOM x 5 MINUTES* :25 Single DB...